Knee Replacement Exercises and Knee Pain

the missing link!

Knee replacement exercises and knee pain often come as a package. Almost par for the course but really not the best deal you thought you were
signing up for when you consented to surgery.

Whether you have a total knee replacement of other kind of knee pain or injury, my goal here is to give you some little known tips and tools to resolve lingering knee pain and progress you forward so you can continue with your strength and activity goals.
spark thought about your current situation. Some of us want to do only the minimum amount of work for the maximum benefit - this WON'T work for fitness or rehab, although rest is important! Just like saving money for a rainy day allows you to fall back on something when it "rains," so do extra fitness effort allow you so wiggle room for the days when you are ill or things come up that inhibit your normal fitness routine. It is a cushion. No extra effort means no extra cushion, and generally a lot more knee pain.

Knee replacement exercises and knee pain are no walk in the park! (pardon the pun) but as I've worked my patients since 1993, I've
discovered that the stronger they get the less pain they likely have. I don't settle for nominal strength in my patents, I want
exceptional strength! But, to get that, we need to address pain issues. No, you don't have to settle for chronic pain!

Exceptional strength depends on you and, unfortunately your pain levels. I hope you are willing to try some new pain resolution exercises that will diminish or remove the pain obstacle. Isn't that what's keeping you from the active lifestyle you were hoping for after your knee replacement? But, as the ole saying goes, "You can lead a horse to water but you can't make them drink." So true in home care physical therapy and with any setting of physical therapy or fitness goals.

Inactivity can be a result of a fear of falling, breathing difficulties, weakness, degenerating eyesight, other debilitating diseases and PAIN! The beauty of it all lies in the fact that our body's were made to move AND relax. Activity is good, balanced with rest. So, knee replacement exercises and knee pain should have a direct relationship... the more faithful you are to exercise (strength training or myofascial release), the less pain you are likely to be in.

Position yourself on your back on your bed, the floor or a recliner. Place your tennis ball under your calf muscle anywhere between your knee (but not directly under you knee crease!) and your ankle where you feel tenderness. Allow the weight of your leg to rest on the ball for at least 3 minutes if not longer. If the tennis ball is too painful, downsize to a golf ball. When this 'hot spot' disappears, move the ball anywhere, even a quarter inch in one direction or another and find another hot spot. Hang out there until it's gone. You can do this all day long or just 5 minutes. It all will help.

You can do the same treatment from above your knee to your butt bone on the back side of your leg. This is a bit easier to accomplish sitting in a chair (I do it while I'm driving!). For the front of your thigh, lie on your belly and place the ball anywhere between just above your knee cap and your hip bone, find hot spots, wait awhile until they leave, then find the next hot spot.

You can move up to your butt cheeks as these areas are tender in many people, find the hot spot, hang out till it's gone, repeat.

The most significant area to self treat is a triangle area between your two hip bones (above your thigh muscle, just below your waist) and where your ribs come together at your sternum. Lie on your belly and start with that ball in your belly button, stay within the borders that I just outlined and find hot spots, hang out till they are gone and repeat.

You will be amazed at how effective this self treatment is at releasing these myofascial restrictions that are contributing to your pain, weakness and even swelling issues. Treating yourself is the best thing you can do for yourself. It is very relaxing and calming although it can hurt like the dickens while you are doing it. Do what you can handle and be gentle with yourself. Do these different knee replacement exercises and knee pain will less quit a bit if not vanish. You'll notice that other aches and pains start to wander off too!

Knee replacement exercises and knee pain don't have to go hand in hand. This is why myofascial release can be a form of resting from your traditional physical therapy exercises. Since fascial restrictions can crush tissues with a force of up to 2000 pounds per square inch, it's important to take the time to work with your tennis ball! Every day!